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Spaghetti – Low Carbs

Whether you are on a diet, doing the gluten-free thing, or dealing with the grocery store being sold out of pasta have no fear Spaghetti is here!  This recipe is how to make a scrumptious plate of spaghetti using spaghetti squash instead of pasta.  Spaghetti squash has a sweet flavor, so pay attention to the seasonings and tips.  They will help counterbalance the sweetness of the squash and make your finished dish taste more like the traditional plate of spaghetti.

This makes 5 meals.

Ingredients

Spaghetti Squash

olive oil

Salt and pepper

1 lb Ground beef – I use the 93% lean meat

Jar of your favorite spaghetti sauce – I like the stuff made with extra garlic

garlic

onions

oregano

Basil

Rosemary

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Cooking instructions:

Spaghetti Squash First

Preheat the oven to 400 degrees.  Cut the spaghetti squash in half lengthwise.  This part is harder than it seems.  Make sure the use a big sharp knife and brace the spaghetti squash well, its round and likes to slip around.  Once you have it cracked apart scoop out the seeds.  Drizzle the inside of the squash with a small amount of olive oil, salt, pepper, and oregano.  Stab the outside of the squash a few times with a fork, this is a great stress relief by the way.  Place the spaghetti squash cut side up on a baking sheet.  Cook in the oven for 30-40 minutes or until outside edges are lightly brown.  Remove from the oven and let the squash cool.  Move on to making the sauce and come back to this next part.

Hold the squash in a towel, it’s going to be hot and slippery.  Use a fork and scrape the strands from the side of the squash.  Scoop it out and place it on your plate or in your meal prep containers before adding the sauce.  Scrape as close to the edge as possible and use up all the squash except the outer shell.

I find one squash makes 5 meals.

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Spaghetti Sauce

In a pan add the ground beef and cook until it is brown stirring often to keep from burning it.  Drain the grease if necessary, this is one of the reasons I like cooking with lean meat there isn’t a lot of grease from cooking.  Pour in the jar of spaghetti sauce.  Add salt (just a pinch or two don’t go overboard with this).  Add 5-6 cloves of chopped up fresh garlic or 1-2 tablespoons of garlic from a jar or 1-2 tablespoons of garlic powder.  That may seem like a lot but the garlic with help with the overpowering sweet flavor of the spaghetti squash, also garlic is delicious.  Add half a diced white onion or 1-2 tablespoons of onion powder.  These measurements are really up to you and your taste buds.  You want the sauce to be a little on the bitter/savory side to balance out the sweetness of the spaghetti squash.  Lastly, add a ton of oregano, basil, and rosemary.  I don’t normally measure this I just pour a generous amount, my guess 2-3 tablespoons of each based on how much you like these seasonings.  Experiment and see what works for you.  When it is done serve the sauce on top of the spaghetti squash.  I usually do equal parts sauce to squash.

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Variations:

If you want to change things up and add more veggies to your sauce that is excellent.  Check out Spaghetti Bowl for a different variation on how to make a yummy sauce.

 

Patreon Nutrition

I love sharing all of my recipes, however, keeping the business and page running takes money. If you like the posts and work please consider subscribing to my Patreon account. For $5 a month you will get the full archive of all of my recipes to enjoy. Click below for all of my recipes. They work great for people who are short on time. These meals take 30 minutes or less to cook. Most of these meals are low in carbs and organized for a Macro based diet. They are tasty, cheap, fast to cook, and really great for you.

https://www.patreon.com/ironsidemc

 

 

Ground Turkey Zucchini Boats

This one is a brand new recipe for me that was introduced to me by my mother.  As it happens so many times my mother presented me with a delicious dish of perfection.  However, my first attempt fell drastically short.  After some experimentation I was able to fix my version of this dish.  I am not sure where my mother found the original recipe.  I am including the original, then I will include my changes and adaptations.

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Ingredients

2 medium-to-large zucchinis – found that to be way too much! Also making zucchini noodles by hand is a complete pain.  Instead use frozen spiral cut zucchini.  Pan fry in a little olive oil so it won’t be mushy.

1/2 to 1 white onion, diced

1 lb ground turkey

2 tbsp olive oil

1 tsp chili powder – I doubled it on my second attempt

1/2 tsp paprika – I doubled it on my second attempt

1/2 tsp rosemary – I doubled it on my second attempt

1/2 tsp garlic powder – fresh is better.  I used 5-6 chopped up cloves of fresh garlic instead

1 cup diced tomatoes –  grape tomatoes work great

1 cup shredded mozzarella or Parmesan cheese

salt to taste

Instructions:

Original:

Preheat your oven to 400 degrees F

Add oil to a pan with ground turkey on medium heat, using a spatula to break up the meat until nearly browned.

Add diced onion, cooking until golden brown and turkey is brown all the way through.

Add chili powder, garlic powder, rosemary and paprika, simmer for another 3 minutes.

Cut zucchinis in half length-wise and scrape out the insides with a melon scooper of knife.

Fill with ground turkey filling, top with diced tomatoes and cheese.

Place on a baking tray and bake in the oven for about 7-10 minutes

Modified 1st attempt:

place the ground turkey, onions, salt, chili powder, paprika, garlic, salt and rosemary all in a frying pan and start cooking on medium heat.

Microwave the frozen zucchini noodles.  Be sure to drain them multiple times.  Get the noodles to be as dry as possible.  Dab with a paper towel if you need to.

Add the zucchini noodles to the frying pan with the other ingredients

Cut the grape tomatoes in half and add to the frying pan

Remove from heat.  Add to meal prep containers.  Slice mozzarella cheese and add to the top of the mixture.

Make note, using the original spice measurements made this dish very watery tasting.  That is why I recommend doubling the spices.

Modified 2nd attempt

Same as the first.  Once everything is cooked (don’t forget to double the flavors) add to an oven safe container.  Add cheese to the top. Bake in the oven for 7-10 minutes at 400 degrees.  I made this modification because my first attempt came out watery tasting and rather bland. 

 

Patreon Nutrition

I love sharing all of my recipes, however, keeping the business and page running takes money. If you like the posts and work please consider subscribing to my Patreon account. For $5 a month you will get the full archive of all of my recipes to enjoy. Click below for all of my recipes. They work great for people who are short on time. These meals take 30 minutes or less to cook. Most of these meals are low in carbs and organized for a Macro based diet. They are tasty, cheap, fast to cook, and really great for you.

https://www.patreon.com/ironsidemc

Cheeseburger Bowl

I have a lot of fun with this recipe, because who doesn’t love a juice delicious cheeseburger with an order of fries?  Cheeseburgers and fries are as American as apple pie and bald eagles.  Unfortunately, they aren’t super healthy for us.  This recipe is as close as I can get to that delicious classic and still pretend I am eating right.

Basic Ingredients:

Like many of my recipes I will give you a base to start with, then several variations to try. This makes 4 meals

1 pound lean ground beef – I usually use the 93% lean beef

4 small potato – personally I think yellow potatoes taste the best

Cheese – Whichever kind you like

Cooking Instructions

Put the ground beef in a pan and start cooking it.  As the meet cooks get the potatoes ready.  I cheat and “bake” my potatoes in the microwave.  If you put each potato in a sandwich bag and stab it a few times with a fork, then microwave it for 3-5 minutes you get instant baked potatoes.  Remember to stir the meat often to allow it to cook evenly all the way through.  When the ground beef is fully cooked measure it out in four equal parts storing it in containers.  Don’t drain the grease out of the pan yet.  Take the potatoes out of the microwave and cut them up into cubes.  Fry them in the grease from the ground beef for a few minutes.  Once the potatoes are browned add them to your containers as well.  Sprinkle shredded cheese on top of the ground beef and let cool before putting them in the refrigerator.

When you heat it up to eat add a little ketchup or mustard to make it taste like a cheeseburger.

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Variations: Time to make it yummy!

Onions, pickles, salt, garlic, bacon

add some diced onions, garlic, and a pinch of salt to the ground beef as the meat cooks.  Once the meat and potatoes have been added to your containers you can add a pickle to the side.  You can also mix a little bacon bits to the shredded cheese and sprinkle it on top.

Cheeseburger Bowl Pickles

 

Patreon NutritionI love sharing all of my recipes, however, keeping the business and page running takes money.  If you like the posts and work please consider subscribing to my Patreon account.  For $5 a month you will get the full archive of all of my recipes to enjoy.

Click below for all of my recipes.  They work great for people who are short on time.  These meals take 30 minutes or less to cook.  Most of these meals are low in carbs and organized for a Macro based diet.  They are tasty, cheap, fast to cook, and really great for you.

https://www.patreon.com/ironsidemc

Be Sure to Support us on Social Media! #ironsidemedievalcombat

With all the exciting things happening this year, we would love to share this amazing training with our community to help inspire a love for martial arts.  You can help support these programs by following and sharing our various social media pages.  There is a Facebook Page, Instagram Account, and YouTube Channel dedicated to Ironside Medieval Combat.  Check out these pages, share them, talk about them, and together we can make Martial Arts an inspiration for generations yet to come.

 

 

Remain faithful to Ramen – April Nutrition

I have always been a huge fan of ramen, the classic poor college kid food that we all joke about. Well as an athlete I didn’t want to give up my old friend, so I did my research and found a recipe for ramen that I could use to get much better nutrition out of the classic noodles and broth. This is closer to a traditional ramen you would find in Japan.

INGREDIENTS

  • 600g diced beef, fat trimmed, cut into 4cm pieces
  • 1/4 cup salt-reduced soy sauce , plus 2 tablespoon extra
  • 2 tablespoon oyster sauce
  • 2 tablespoon brown sugar
  • 2 garlic cloves, finely chopped
  • 4cm piece ginger, sliced
  • 2 star anise
  • 2L (8 cups) salt-reduced beef stock
  • 1/4 cup white miso paste
  • 200g shiitake mushrooms, sliced
  • 4 free-range eggs
  • 270g ramen noodles
  • Sesame seeds, to serve
  • Coriander sprigs, to serve
  • Sliced red chilli, to serve
  • Sriracha sauce, to serve
  • Directions

  • Step 1

  • In a medium saucepan add beef, 1/4 cup soy sauce, oyster sauce, brown sugar, garlic, ginger, star anise and half the beef stock. Bring to a boil, regularly skimming impurities off the top, and simmer, uncovered, for 1 ¼ to 1½ hours or until the beef is tender and liquid reduced and thickened. Drain off most of the liquid and set meat aside, covered with foil to keep warm. Shred meat once cool enough to handle.
  • Step 2

  • In a large saucepan add remaining beef stock, 1 cup (250ml) water, miso paste, remaining soy, mushrooms, pak choy and snow peas. Heat over medium-low, covered, for 5 minutes or until pak choy and snow peas are tender.
  • Step 3

  • Meanwhile, cook eggs for 4 to 5 minutes in a medium saucepan of simmering water. Remove with a slotted spoon and place in a bowl of cold water. Once cool enough to handle peel eggs and cut into halves.
  • Step 4

  • In the same pan of boiling water cook noodles according to packet instructions. Drain.
  • Step 5

    Divide noodles among bowls and ladle miso soup and vegetables over the top. Add beef mixture and eggs to bowl. Serve sprinkled with sesame seeds, coriander, chilli and Sriracha sauce, if desired.

  • This recipe was pulled from this website.

    https://www.taste.com.au/recipes/beef-ramen/2qs79hux

    #ironside #ironsidemedievalcombat #ironsidemc #AprilNutrition #recipe #ramen #miso #yummyfood #nutrition

Powerful Peanut Butter- April Nutrition

Sometime we have trouble figuring out what to eat when we have a really busy day or going on a long backpacking trip. You don’t want to try and pack a ton of food or something you have to cook right? You may have to eat on the go and need a nice kick of energy to boot!

Peanut butter is a good base for some quick energy, fats, oils and protein. When you are looking for something easy to use for a quick pick me up its a good place to start.

The ratios to this are really to taste and to purpose so adjust based on your wants and needs.

“Heat up a small pan and melt down some peanut butter, mix in honey, granola and a little bit of instant coffee. Dump it into a sandwich bag and put it in the fridge.”

Simple right? Credit for this goes to Instagram user edsmanifesto, who has used this to live off of for several days while in the field for his work.

Something like this is light and easy to store and pack, great for a long day of fighting where you don’t want to feel too heavy and need a pick me up!